4 Days of Fitness!

Only a few more days until Christmas so why not get four days of workouts in before the big day.  Below is the schedule for this week along with some tips on staying fit through the holidays.

Have a great week!  See you soon!

Barb

Core Group Schedule:
Wednesday: 9a All Levels
Friday: 9a All Levels

Circuit Training:
Thursday: 9a All Levels
Friday: 10a All Levels

All Sessions at South Park, 2 person min to run. Email to save a spot.



Manhattan Beach Yuletide 5K
2 Race Times at 3pm and 5:30pm.  
I hope to run this with my 8 year old.  Looks like a lot of fun.  Hope to see you there!
www.mb5k.com



Quick Tips for staying fit during the holidays:

• Wear tight fitting pants to holiday parties.  It's hard to fit a ton of food in when the pants won't allow.  It's at least a reminder to try not to over-indulge
• Eat a regular meal before arriving at holiday party so you are not starved, when you get there, just take small samples of the good stuff and pass on the heavy stuff like bread, potatoes, etc.
• Pick low calorie alcoholic drinks - Skinny margaritas and vodka drinks are great choices as long as the mixer doesn't have too much sugar
• Workout first thing in the morning before running all of your errands.  You'll get it out of the way and curb your appetite in the process
• Hydrate: Remember to drink 20 oz of water every day and for every caffeinated drink you need to add another 8 oz of water.  
• Get outside!  For those of you who have your kids on break, bring them with you to the track or try a beach workout with sand runs.   

For more info, see my website at Barbfit.com

Workouts this week

Hello!

Just a quick note about workouts this week.  Hope to see you soon!

Barb

Core Group Sessions:
Meet at South Park.  2 person Min to run.  Email to save your spot
Wednesday: 9a All Levels
Thursday: 9a All Levels
Friday: 9a All Levels

Circuit Training:

Meet at South Park.  2 person Min to run.  Email to save your spot.

Tuesday: 10a All Levels
Friday: 10a All Levels

Coming Soon:
1-1 Training Specials
Week of 12/19 - 4 straight days of workouts
Half Marathon & Marathon Training Season

For more info see my website at Barbfit.com

Circuit Training this week

Hello!

Hope you all are well and enjoyed the Thanksgiving week.

I wanted to let you know that I'm offering a new circuit training format that I think you'll enjoy.  It combines some of the work we've been doing in our core sessions with other exercises using jump ropes, medicine balls and athletic drills.   I'm having a lot of fun training folks in this format and would love for you to try it out too!  Check out the schedule for Group Circuit Training below and let me know if you'd like to join.  As always, the schedule is below for our regular Core Sessions, if you haven't been to one in a while, maybe now is the time to get in a few sessions before the Holidays.

Note:  I am out of town next week (week of December 4th), so I will not have any midweek sessions.  I will be available on the weekend, so please email me if you would like to schedule a session then.

Have a great week!  Hope to see you soon.

Barb


Core Group Sessions - 
2 person minimum to run, All Sessions at South Park, Email me to save a spot.
Tuesday: 9:00a All Levels
Wednesday: 9:00a All Levels
Thursday: 9:00a All Levels
Friday: 9:00a All Levels

Group Circuit Training 
1 hour group training sessions incorporate core workouts with cardio and strength drills
3 Person minimum to run, All Sessions at South Park, Email me to confirm availability of session
Tuesday: 10:00a All Levels
Thursday: 100:00a All Levels

1-1 Training:
Whether your goal is to lose weight or to run your first marathon, I would love to work with you to create a customized program to meet your goal.  Your first session will be 90 minutes and includes an assessment of your goals and current fitness level, so that I can design a workout program just for you.   If you commit to 6 weeks of training, I will also provide you a weekly plan to help guide you through your workouts and meal plans.  So now all you have to do is email me and let's schedule that first session!

For more info, see my website at barbfit.com

Last Chance Workout

Ok, so I'm definitely watching too many episodes of The Biggest Loser.  ;-)  However I did want to make sure that you knew that you still have time to get a bunch of good workouts this week before Thanksgiving week food, travel and getting out of your normal workout routine.  So, take advantage of the sun and get out there!

I've also added an easy healthy pancake recipe that I use with the kids often.  It's packed with protein and quick to make.

Hope to see you this week for a workout!

Barb

Core Group Sessions this Week:
All Sessions meet at Southpark.  2 person minimum to run.  Email me to reserve your spot.

Tuesday: 9:30a
Wednesday: 9:00a Last Day of the 3 week Mini Intensive
Thursday: 10:30a
Friday: 9:00a

Also note there will be no Core Sessions next week due to Thanksgiving.


Circuit Training:
I've developed an outdoor circuit training routine that combines muscle conditioning with a cardio workout and I would love to try it out on a group.  Let me know if you are interested and we an schedule a Circuit Training Workout this week.

1-1 Training:
Get a head start on your training routine before the new year and sign up for 1-1 Training.  It's only $40/ 1 hour session.  Email me to schedule your first session!

For more info see my website at Barbfit.com


Easy Protein Pancake Recipe:
In a blender mix the following:
1 cup Old Fashioned oatmeal
1 cup fat free cottage cheese
6 egg whites
1/2 Tsp of Cinnamon
1 tsp Vanilla Extract
Optional: half banana, 1 tsp honey

Mix the above items until everything is mixed together and liquefied into a batter.  Pour the batter onto a hot pancake skillet greased with Canola oil spray to make your pancakes.  Makes about 2 dozen medium pancakes.  Serve with Pure Maple Syrup.    Enjoy!

A quick and easy "Good for you" Meal

I had a craving for fried rice last week, but didn't want to eat such a greasy meal.  So, I improvised with brown rice from Trader Joe's and whipped up a healthy fried rice alternative that tastes good and is also pretty quick to make.   Try it out, ingredients are below.  Hope you like it.

Have a great week.  Hope to see you soon.

Barb

Healthy Fried Rice:
What you need:
-Trader Joe's Frozen Brown Rice
-3 Egg Whites
-1/4 cup Lean Cooked Ham (preferably diced )
-1/4 cup chopped avocado
-Handful of spinach
-Salt & Pepper to taste (careful on the salt though)
-Optional - 1/4 cup black beans and/or corn

Mixing it up:
-Microwave the TJ's brown rice per directions on the box.   Then, mix the cooked rice with the egg whites in a frying pan on medium heat that has been lightly greased with Olive Oil or Canola Oil and mix until the eggs are cooked in (roughly 2-3 mins).   Mix in the ham and stir fry for another 2-3 minutes.  Finally, mix in the spinach and the avocado and lightly season with salt and pepper until all the ingredients are heated up together.  Makes about 2-3 servings.  


Core Sessions This Week:
Email me to save your spot.  All Sessions at South Park.  2 person minimum to run the session.

Tuesday: 9:30a All Levels
Wednesday: 9:00a Intensive Continues
Thursday: Sorry no Sessions on this Day
Friday: 9:00a All Levels

1-1 Sessions:
Get ahead of the Holidays and start up some 1-1 Training.    Email me for more info about creating a custom program to stay in shape through the holidays.  I would love to work with you.

For more info see my website at Barbfit.com

It's Complex...

...carbohydrates...that is, that you need for your body.    It's important to eat more Complex carbohydrates as it has a significant (and positive) impact on your energy levels.  

In general, your body needs carbohydrates in high doses daily to function properly.   When you eat Complex carbohydrates they are either used immediately for energy or are stored for energy at a later time, providing a steady dose of blood sugar and providing you with sustained energy throughout the day.  While Simple carbohydrates will also give you energy,  it doesn't last very long and causes a spike in blood sugar.

Although it's going to be hard to completely eliminate all the Simple carbs that you eat, you can at least start the process of incorporating more Complex carbs into your diet to start changing the way you fuel your body.   Below is a quick list of Complex carbohydrates taken from an article on Livestrong.com to get you started.  

Have a great week and hope to see you soon.

Barb

Core Group Sessions:

Email me to save your spot.  2 person min to run the session.  All Sessions at Southpark.

Wednesday: 9:00a 

Thursday: 9:30a

Friday: 9:00a

Saturday: 8:00a

3 Week Intensive:

We are starting a 3 Week Intensive Starting Monday 10/31/11 at 9am. We still have some room if you are interested.   Email me if you would like to join us.  

1-1 Training:

Email me for more info about creating a custom 1-1 training plan.  The Holidays are coming up and it would be great to start your workout regimen before the heavy winter foods of Thanksgiving and Christmas show up on your plate.  

Fore more info see my website at Barbfit.com

Sample List of Complex Carbohydrates abbreviated from Livestrong.com:

Whole Grains: millet, oats, whet germ, barley, wild rice, brown rice, buckwheat. oat bran, cornmeal and amaranth.   (includes products made from these grains: bagels, buns, breads etc)

Fruits: apricots, oranges, plums, pears, grapefruits and prunes

Vegetables: broccoli, cauliflowr, spinach, turnip greens, eggplant, potatoes, yams, corn, carrots, onions, all types of lettuce, celery, cucumbers, cabbage, artichokes, and asparagus

Legumes: lentils, kidney beans, black beans, peas, garbanzo beans, sory beans, pinto beans

Misc: dill pickles, soy milk from soy beans, low-fat yogurt, skim milk.  

Why do the Intensive?

I'm looking for folks who would like to join me for a 3 Week Mini-Intensive.  Why the intensive you ask? Because it's a great way to commit to working out your core muscles 2 times a week for 3 straight weeks.   You will also be with other friends who will be working out right alongside you for the entire 3 weeks.
You will feel stronger after the session, and who knows maybe you will stick with it and continue with working out your core after the intensive.  PS, if we can get a group starting next week, we can squeeze in 3 weeks of workouts prior to Thanksgiving week when workouts get pushed to the side to make room for turkey and pumpkin pie!  ;-)    Hope to see you soon!

Barb

Core Group Sessions this week:
Email me to save your spot.  2 person min to run a session.  All Sessions at South Park

Tuesday: 9:30a
Wednesday: 9:00a
Thursday: 9:30a
Friday: 9:00a
Saturday: 8:00a

Email me for more info if you are interested in the Intensive.


1-1 Personal Training Sessions:
Email me about 1-1 Sessions.  I am a NASM (National Academy of Sports Medicine) Certified Personal Trainer and would love to work with you to build a custom workout plan.


For more info see my website at Barbfit.com